Note:
If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)
Cancer Run 2012 - The Team Members
Picture 1 - Ashley Liew (2nd position) - Captain of the team, he doesn't like letting the team down.
Ashley Liew had a very successful season this year, after his depressing 7th position for the Standard Chartered Marathon race 2011. He knew that he did 2hr 45 in Hong Kong Marathon in Feb 2011 and 2hr 41min in Gold Coast Marathon July 2011. However, he knew that from the year 2008 to 2009, he ever stagnated in performance. Later on, he started improving in 10km races to the point that he was ranked 1st in 10km track race by the SAA for the year 2011. You ask me, 2011 year was a very successful year except for the SCSM 2011, where he did 3hr 06min. We sat down and chatted over what had happened. Ashley told me that he followed word for word to whatever I had given. After reading his reflection, I found out that the hydration part of our strategy needed some fine-tuning and that led him to become more successful to the point that he did 2hr 35min 40sec in Gold Coast Marathon 2012. We wanted the timing to be even faster but our plan changed when we realised that the weather could become warmer instead of the usual cold. If not for the warm condition, Ashley could have done between 2hr 30min to 2hr 34min. All top runners were off in their timing by 2 to 4min. Top runners from Australia were off by at least 5min plus.
As the captain of Flexifitness, he has been a very good role model for our youngsters. Ashley needed a two weeks break after the Gold Coast Marathon race 2012. He had only one week to train for this cancer run. Earlier on, it was not in his plan to run this race. However, we had some avid runners like Shui Kun and Darren Toh who represented us as a team of runners from Flexifitness. We asked Ashley to just help sacrifice and run as a team runner. Fortunately, we were given a nod, even though we told him that he may be disadvantaged by his going to Vietnam for a long holiday after Gold Coast Marathon 2012. It was an honour for us to see him finish the race during cancer run.
Picture 2- Oon Shui Kun (7th Position)
2nd in National School 5km track race. He has done a sub - 35min before in a 10km time trial and the cancer race was a start for him to come back to form before attempting to run in the Singapore Bay Run 2012.
Picture 3 - Kashken Ray Hodge, and avid athlete who has a lot of potential
Kashken has done an 8min 35sec for 2.4km after improving his time from 8min 45sec. Kashken did not experience running a 9min plus in the past for a 2.4km run. After a brief training, he did very well for the distance 2.4km. Kashken did 5km in 20min and 10km in 43min plus, setting a new Personal Best time for the race. He expects more to come soon.
Picture 4 Tarandeep Kaur, who is aiming to do a sub - 1hr 50min for half-marathon soon.
Tarandeep Kaur is training for the Bay Run and she would like to do sub - 3hr 30- to 40min in the near future. She has roped in her sister by the name of Tripta to run in Cancer run. Tripta did a 1hr 03min, improving her time of 1hr 20min in the past. Both sisters like running as a hobby. They also loved supporting charitable runs like Cancer Run 2012. She is always full of smiles when it comes to running. She has a PB of 1hr 51min recently for the half-marathon race. She did 50min 27sec approximately in the Cancer Run
www.runningcoachsg.com
Note:
By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
